potatoes (white, purple, new)fresh or frozen organic corn on the cob

buckwheat, oats, quinoa

pumpkin, butternut squash, sweet potato, yam, carrot

white rice, cassava, taro, plantain,tapioca flour/starch

resistant starch powder (potato starch, plantain flour, acacia gum)

black rice, wild rice, brown rice, banana

wheat, corn, millet, other grains, potato starch, corn starch, gluten-free powders, garbanzo flour

STARCH

duck & goose fat, grain-fed butter & ghee

factory chicken fat, sa�ower, sunflower, canola, peanut, soy cottonseed, corn, and vegetable oils, flaxseed oil

coconut oil, pastured egg yolks, krill oil, grass fed red meat fat and marrow, avocado oil,

fish oil, grass-fed butter & ghee

palm oil, palm kernel, extra-virgin olive oil, pastured bacon fat

non-GMO soy lecithin

margarine and other artificial trans-fats, oils made from GMO grains, commercial lard

OIL & FATS

grain-fed butter

Skim or low-fat milk, fake butter, pasteurized non-oragnic milk or yogurt

organic grass-fed butter, colostrum

non-organic grass-fed ghee or butter, organic grass-fed cream

organic grass-fed full-fat raw milk or yogurt

non-organic, grass-fed ghee or butter, organic grass-fed cow cheese, raw sheep/goat cheese

powdered milk, factory dairy, dairy replacer, condensed or evaporated milk, conventional ice cream

DAIRY

white sugar, brown sugar, agave, cooked honey

fructose, fruit juice concentrate, high-fructose corn syrup

xylitol, erythritol, stevia, monk fruit

sorbitol, malitol & other sugar alcohols

non-GMO dextrose, glucose, raw honey

maple syrup, coconut sugar

aspartame (NutraSweet), sucralose (Splenda), acelsulfame potassium, saccharin

SWEETENERS

freshly squeezed fruit juice

pasteurized milk

high quality green tea, diluted coconut milk, mineral water in a glass

filtered water, water with lemon/lime, green tea

tap water with lemon/lime, water with muddled fruit, fresh brewed iced tea (unsweetened), fresh nut milk

kombucha, raw milk, bottled iced tea (no sugar added), fresh coconut water, coconut water (bottle/boxed), bottled nut milks

soy milk, packaged juice, diet drinks, soda, sweetened drinks,aspartame drinks, sports drinks

BEVERAGES

bananas, dates, grapes, guava, mango, melons, papaya, passion fruit, persimmon, plantain, watermelon

cantaloupe

avocado, blackberries, coconut, cranberries, lemon, lime, raspberries

blueberries, pineapple, strawberries, tangerine

grapefruit, pomegranate

apple, apricot, cherries, figs, honeydew, kiwifruit, lychee, nectarine, orange, peach, pears, plums

raisins, dried fruit, fruit leather, jam, jelly, canned fruit

FRUIT

raw chard

raw collards, raw kale, raw spinach, corn (fresh o� the cob)

asparagus, avocado, bok choy,broccoli, brussels sprouts, cauliflower, celery, cucumber, fennel, olives, cooked kale, cook collards

cabbage, lettuce, radishes, spinach, summer squash, zucchini, cilantro, artichokes

butternut and winter squash, carrots, green beans, green onion, leeks, parsley

eggplant, onion, peas, peppers, shallots, tomatoes, mushrooms, beets

all other corn (except fresh), canned veggies, soy

ORGANIC VEGGIES

almonds, cashews, chestnuts, hazelnuts, macadamia, pecans, walnuts, sunflower seeds

coconut flour, raw pistachios

roasted pistachios, pine nuts, sprouted legumes, brazil nuts, garbanzo beans, hummus, dried peas, most legumes (dried beans & lentils), peanuts, flaxseed, chia seed

coconut

soy, soy nuts, corn nuts

NUTS, SEEDS & LEGUMES

heated whey, hemp protein, factory-farmed meat

high-mercury or farmed seafood,rice & pea protein

Grass-fed beef and lamb, pastured eggs and gelatin, colostrum

low-mercury wild fish such as anchovies, haddock, petrale sole, sardines, sockeye salmon, summer flounder, trout

pastured pork, clean whey isolate, pastured duck & goose

factory farmed eggs, pastured chicken & turkey

soy protein, wheat protein, beans, cheese & other pasteurized or cooked dairy (except butter)

PROTEIN

Use this section of the Roadmap as a rough proportional guide. When in doubt, cover your

plate with vegetables, add a few ounces of grass-fed meat and a generous amount of clean

fats like butter, Brain Octane Oil, or ghee.

THE BULLETPROOF FOOD ROADMAP

The Simple Bulletproof Diet to Reduce Body Fat and Boost Your Energy

Bulletproof Intermittent Fasting for Fat Loss and Focus

6 AM NOON 8 PM

6 AM

Bulletproof Co�ee

Fruits or Starch

Protein*

Oil & Fats

Veggies

Brain Octane oil Cocao Butter

Dark Chocolate

Bulletproof Co�ee Beans

FATwater Grass-fed whey

Grass-fed ghee

Collagen protein

CollaGelatin™

WHEN TO EAT

NOON 8 PM

Oils & Fats (50-70%)

Veggies (20%)no upper limit

Protein (20%)

Fruit/Starch (5%)

TOXIC

SUSPECT

BULLETPROOF

TOXIC

SUSPECT

BULLETPROOF

*Protein Fasting & Carb Re-feed days. 1-2 days per week, limit your protein intake to 15-25g a day to help cleanse your cells without muscle loss. To stay full on these low-protein days, eat plenty of clean fats and add one extra serving of high-quality carbohydrates to your afternoon or evening meal.

almond flour, cashew flour, pecan flour, walnut meal/flour, nut butters (except peanut), sunflower seed butter

MitoSweet

XCT Oil

HOW MUCH TO EAT

Bulletproof Co�ee

Fruits or Starch

Protein*

Oil & Fats

Veggies

broiled, barbecued

stir fried

raw or not cooked, lightly heated

steamed al dente, convection baked or baked at 320˚F or below

simmered, boiled, poached, lightly grilled (not charred), sous vide, slow cooking, pressure cooking

UV oven

burnt, blackened, charred, deep fried, microwaved

COOKING

This guide bridges the gap between, “What should I eat, and how much?” and, “What should I actually buy at the grocery store?”

by giving you specific buying recommendations for different foods like meat, veggies, and fats. Most of the included foods come

from the green side of the spectrum, with a few in the yellow zone. Take this list to the store, you’ll know exactly what to buy – no

more guessing about which foods to put in your cart.

___ CILANTRO___ PARSLEY___ BOK CHOY___ BRUSSELS SPROUTS___ FENNEL___ ASPARAGUS___ BROCCOLI___ CAULIFLOWER___ CELERY___ CUCUMBER___ AVOCADO___ KALE___ COLLARDS___ SPINACH___ CABBAGE___ RADISH___ SUMMER SQUASH___ ZUCCHINI___ LETTUCE___ ARTICHOKES___ GREEN BEANS___ BUTTERNUT SQUASH___ CARROTS___ LEEKS___ GREEN ONION

VEGGIES___ BULLETPROOF® GRASS- FED GHEE___ EGGS (YOLKS) MEAT FAT (GRASS-FED ___ BEEF & LAMB)___ KRILL OIL___ MARROW___ COCONUT OIL___ MCT OIL___ BRAIN OCTAINE OIL___ CHOCOLATE___ COCOA BUTTER___ AVOCADO OIL___ BUTTER___ FISH OIL___ PALM OIL___ PALM KERNEL OIL___ MACADAMIA OIL___ VIRGIN OLIVE OIL___ BACON FAT___ ALMOND BUTTER___ HAZELNUT BUTTER___ WALNUT BUTTER___ CASHEW BUTTER___ NON-GMO SOY LECITHIN___ XCT OIL

OILS & FATS___ GRASS-FED BEEF___ GRASS-FED LAMB___ PASTURE-RAISED EGGS___ GRASS-FED COLLAGEN___ GRASS-FED WHEY___ BOVINE SERUM___ COLOSTRUM___ GRASS-FED GELATIN®___ WILD-CAUGHT ANCHOVIES___ WILD-CAUGHT HADDOCK___ WILD-CAUGHTPETRALE SOLE___ WILD-CAUGHTSARDINES___ WILD-CAUGHT SOCKEYE___ WILD-CAUGHT SALMON___ WILD-CAUGHTSUMMER FLOUNDER___ WILD-CAUGHT TROUT___ PASTURED-RAISED PORK___ WHEY ISOLATE

PROTEINS___ FENNEL SEEDS___ CARAWAY___ APPLE CIDER VINEGAR___ SEA SALT (FINE GRAIN)___ GINGER___ CILANTRO___ PARSLEY___ CHOCOLATE___ BULLETPROOF® COFFEE___ OREGANO___ TURMERIC___ ROSEMARY___ LAVENDER___ THYME___ CINNAMON___ ALLSPICE___ CLOVES___ MUSTARD

SPICES & FLAVOR

___ BULLETPROOF® COFFEE (WHOLE BEAN OR GROUND)

___ BULLETPROOF ® COLD BREW

___ BULLETPROOF FATWATER

___ HERBAL TEA

BEVERAGES

___ COCONUTS___ ALMONDS___ CASHEWS___ HAZELNUTS___ MACADAMIAS___ PECANS___ CHESTNUTS___ WALNUTS

NUTS & LEGUMES

___ XYLITOL___ BULLETPROOF® MITOSWEET___ ERYTHRITOL___ STEVIA___ SORBITOL___ MALITOL___ OTHER SUGAR ALCOHOLS___ DEXTROSE___ GLUCOSE___ RAW HONEY

SUGAR &SWEETENERS

___ SWEET POTATO___ YAM___ CARROT___ PUMPKIN___ BUTTERNUT SQUASH___ WHITE RICE___ TARO___ CASSAVA/CASSAVA FLOUR___ PLANTAIN___ BROWN RICE___ BANANA___ BLACK RICE___ WILD RICE___ RICE FLOURS___ TAPIOCA FLOUR/STARCH___ PLANTAIN FLOUR

STARCHES___ BLACKBERRIES___ CRANBERRIES___ LEMONS___ LIMES___ RASPBERRIES___ STRAWBERRIES___ AVOCADOS___ COCONUTS___ OLIVES___ PINEAPPLES___ TANGERINES___ GRAPEFRUITS___ POMEGRANATES___ BLUEBERRIES

FRUIT

___ BULLETPROOF® GRASS- FED GHEE___ GRASS-FED BUTTER___ COLOSTRUM___ CREAM___ FULL-FAT RAW MILK___ FULL-FAT RAW YOGURT

DAIRY

SHOPPING TIPS & KEY POINTS

THE BULLETPROOF FOOD ROADMAP